Tuesday, October 28, 2014

Marathon 2015

I shall participate in a marathon in the year 2015. That is a promise I have made to myself.
I shall call myself ready if I manage to run at 12 kmph speed for 10 kms every alternate days regularly for 15 days. This will be my benchmark for participation.
As a first step, I have made plans to reduce my weight by 8%. This I shall do in 45 days.  I shall be also doing weight training with a aim to strengthen my muscles and make them efficient.
I also plan to improve my lung power by breath control exercises. I plan to close my nose and mouth for 1 - 2 minutes.
At home I am planning to include squats with 10kg pair dumbbells. I shall also do squat jumps.
As a mental relaxation and rhythm building, I shall do dafli playing for more duration. I shall sing a bit more loudly. I shall allow myself to be in dafli beats and singing to build rhythm.
Currently, I do 1 hour of gym everyday. I spend about 350 cal of energy. I have 4 slices of peanut spread bread for breakfast. 3 chappatis with vegetables for lunch. Two cups of rice with vegetables and yogurt at dinner. I have two protein drinks sessions.  I went out of control a little last week with festivals around. Now I am back with discipline.
Exercises include pec fly or chest press, shoulder lifts, Lateral Pull down, Leg curls lying or leg curls sitting, Abs pull down or abs exercises on decline bench, dumbbell biceps or dumbbell forearms. I also do two cardios for 15 minutes each.
I had stopped dumbbells at home. But I shall start them again soon. I shall also do foam rolling if needed.
I am not worried about energy during marathon. Because Energy Gel bars are normally made available on the way.

Monday, October 6, 2014

Half Forgotten Rail Journey

With flights available for travelling from one place to another, many upper middle class Indians have forgotten rail journeys. If not fully forgotten, at the least half forgotten.
It is said that if you get into bodybuilding, you forget the food you ate earlier, prior to bodybuilding. Also the image of your body in your mind is no longer the same. It changes and in my case I have half forgotten my earlier days.
Another point that I want to write about is of soy protein. Is it good? It is great to a very large extent. Especially for vegetarians and vegans. And for people who are not likely to be affected by claims that soy protein has compounds similar to estrogen and may cause "man boobs". Soy Protein, to vegans and vegetarians is absorbed by body just like any other routine food. A vegan or a vegetarian bodybuilder feels normal when having soy protein in a larger quantity.
Is soy protein as effective like Whey Protein? In my case, where I experience a little pain in muscle joint at the back side of knee area (calf muscle joint); I found Whey protein to be better and more soothing. Also I get better sleep on days I have Whey protein only.
I must also mention the importance of dal (pulses). For yoga enthusiasts and dieting individuals, dal is likely to be good. The aim here is not to build or develop muscles. But maintain health of internal organs like stomach, intestines etc. Dieting may cause repair of these organs and it is necessary to build them up. Dal and a glass of low fat milk is likely to act like a boon for them.
My aim is to make 12 kilometers per hour speed as my base speed( about 8 miles per hour). I manage to run at 10 kmph speed for 5 minutes at the max at present. I am more comfortable in elliptical and cycling. But it is cardio activity that inspires me more and my body feels at ease with speed activities. I do not like flexing and flaunting muscles. Maybe it is due to shyness.
But weight training is better for reducing body fat than cardio, as written in bodybuilding.com. And maximizing strength to fat ratio is athleticism. But is there a role for strong arms and strong chest in running better ?